> Each person responds differently to each training program
> Biological ceiling or ‘window available for change’ affects the speed and amount of change in an
athlete
> The psychological adaptations will depend on the effectiveness of the exercise prescriptions used in the
training programs
> Training for peak performance is different than training for optimal health
> Specific types of training will induce specific results.
Neuromuscular Adaptation
Initially, increases in strength can be dramatic.
The nervous system adapts and is better able to control the muscles involved.
Muscular movements are controlled by the nervous system and spinal cord.
Fast twitch motor units are called upon when lifting heavier weight; exert force and contract.
The central nervous system controls the rate at which motor units are fired.
Hypertrophy results from:
- Increased size and number of myosin and actin filaments
- Increase in number of sarcomeres within existing muscle
- fibers.
- Increase in number (density) of capillaries in the muscle.
Training improves the body’s ability to call upon motor hits to exert force.
Muscle Enlargement/Hypertrophy
Usually occurs 4-6 weeks after working out. *Can still vary between individuals
Presence of male hormone testosterone is what typically allows for greater muscle growth in men than
women.
Size of connective tissue changes with repeated training and can contribute to increased muscle sizes.
Body composition changes with strength training:
- Increase in lean muscle mass
- Decreased body fat
- Potential increase in metabolic rate
- More lean muscle mass=More fat you burn
- Muscle fibre changes with strength training:
- Shift in fibre type from endurance training; fast twitch (type II) to slow twitch (type I), NOT vice
versa
- Weight training could shift type IIb to IIa
Cardiovascular system changes with consistent strength training:
- Increased heart wall thickness and ventricular size (dependent on volume and intensity of
training)
> Biological ceiling or ‘window available for change’ affects the speed and amount of change in an
athlete
> The psychological adaptations will depend on the effectiveness of the exercise prescriptions used in the
training programs
> Training for peak performance is different than training for optimal health
> Specific types of training will induce specific results.
Neuromuscular Adaptation
Initially, increases in strength can be dramatic.
The nervous system adapts and is better able to control the muscles involved.
Muscular movements are controlled by the nervous system and spinal cord.
Fast twitch motor units are called upon when lifting heavier weight; exert force and contract.
The central nervous system controls the rate at which motor units are fired.
Hypertrophy results from:
- Increased size and number of myosin and actin filaments
- Increase in number of sarcomeres within existing muscle
- fibers.
- Increase in number (density) of capillaries in the muscle.
Training improves the body’s ability to call upon motor hits to exert force.
Muscle Enlargement/Hypertrophy
Usually occurs 4-6 weeks after working out. *Can still vary between individuals
Presence of male hormone testosterone is what typically allows for greater muscle growth in men than
women.
Size of connective tissue changes with repeated training and can contribute to increased muscle sizes.
Body composition changes with strength training:
- Increase in lean muscle mass
- Decreased body fat
- Potential increase in metabolic rate
- More lean muscle mass=More fat you burn
- Muscle fibre changes with strength training:
- Shift in fibre type from endurance training; fast twitch (type II) to slow twitch (type I), NOT vice
versa
- Weight training could shift type IIb to IIa
Cardiovascular system changes with consistent strength training:
- Increased heart wall thickness and ventricular size (dependent on volume and intensity of
training)
